Being short on time and managing kids can often be an exhausting experience, especially when it comes to trying to stay healthy. Often mum’s resort to exercising at home, in a convenient location to save time and energy. This article will discuss 10 ‘stay at home exercises’ for you hard-working mums within the convenience of your own home with minimal equipment required, and if you are looking for more, we have included an infographic from gymequipment at the bottom which should help.
In order to perform a push-up position yourself in the plank position, place your hands directly beneath your shoulders, your feet together and ensure your back is flat and your form is straight. Lower your body whilst maintaining eye contact directly in front of you just before you touch the ground. Engage your core and exhale whilst pushing up to return to the starting position. Perform this exercise for a minimum of 10 reps (the more the better). Alternatively, if the push-up is too difficult you can start on your knees to make the experience that little bit easier.
Lying on your back with your knee’s bent to provide support, place your hands crossed on your chest, engage the core and lift your body upwards in a controlled motion whilst maintaining form. Once you’ve reached the top position, exhale and lower yourself in a controlled manner to the starting position. Once you’re familiar with the form, you can perform this exercise 3x through consisting of 25 reps per set with a minute rest in between. If this is too difficult, perform as many sets or reps within your limit and slowly build up to the recommended amount.
Squats are a great exercise to work the biggest muscles in our body, our glutes (else known as bums) whilst also targeting our hamstrings and quadriceps, all muscles which are essential for stabilisation and making everyday tasks that little bit easier. To perform air-squats, position your feet shoulder width apart, position your hands straight out in front of you and lower yourself down whilst pushing your glutes backwards as if you’re taking a seat whilst not allowing your knees to pass your feet as this can often cause knee pain. Repeat this for 10 reps and 3 times through with 1-minute rest in between. If this is too difficult simply reduce the reps or the sets.
Planks are a versatile exercise which is great for stabilising the core muscles and the lower back. Performing a plank is similar to a pushup without the movement. Position yourself in the push-up position (feet together, back flat, arms shoulder-width apart) and hands together. Hold this position beginning for 30 seconds, aim to advance to a minute within a few attempts. Perform this exercise 3x through with a minute rest in-between.
Similarly to normal planks, side planks also work the core but more importantly work the often neglected muscles known as the obliques (muscles on the side of the core). Lie sideways and stack your feet on top of each other, raise yourself off of the ground and look forward. Raise your hand to your side and above your head to add extra intensity whilst promoting good form. In order to make this more difficult, try lifting up the top stacked leg to place additional pressure on the obliques and core muscles.
Whilst sitting on a bench or chair with legs stretched out, lift up with your hands bringing the hips forward and away from the chair, to return to the starting position lower your elbows whilst maintaining strong form (do not bend your elbows more than 90 degrees and avoid locking your elbows, this will cause uncomfortable pain and potentially lead to injury). Tricep Dips should be performed 10x and repeated 3x through with a 1-minute rest in-between each set.
Performing a wall-sit is a widely versatile exercise. This can be performed weighted through the use of a medicine ball or weight, or alternatively using a laundry basket or anything remotely heavy. Before using anything weighted, build up first with non-weighted wall sits. To perform a wall sit, rest your back and neck against a wall, with your feet extended. Lower yourself into your hips are parallel with the floor. Hold this for 30 seconds. If this is too difficult hold for as long as possible whilst holding perfect form. Alternatively, if this is too easy it can be extended up to 60 seconds. Perform your maximum time through 3x with a 1-minute rest in-between.
Lying on your back, knees bent and feet flat, push yourself upwards whilst squeezing your glutes to form a straight line from toe to head. Tighten your core muscles and squeeze your glutes for proper form. Glute bridges should be performed 10x with 3 sets in total performed. Rest 1 minute in-between. In order to make this exercise more difficult, adding a resistance band above the knees and maintaining tension should do the trick.
Lunges target important muscles such as your core, hamstrings, glutes, hips and the inner-thigh. Standing with your feet together, reach out with one foot placing the weight on the heel of your foot. Lower yourself down until your leg is parallel to the floor. Push on the heel of the stepping foot to return to the starting position. Lunges should be performed 10x on each leg and 3x through in total, your rest will be active whilst working the other leg.
Star jumps are both a cardiovascular workout and a toning exercise, giving you bang for your buck! In order to perform a star jump start with your hands by your side and feet together. Jump upwards firing your legs to the side and arms to the side and upwards returning to the starting position in one fluid motion. Aim for 60 seconds a time whilst maintaining a good speed to receive the best benefit. Complete this exercise 3 times with a 1-minute rest in-between.